* Spring Clothing Order Here

** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) 20 minute EMOTM:

Odd – 10 Lateral Box Jump Overs

Even – 50m Sled Drag

For the Box Jump Overs only work as high as you can move laterally with both feet at the same time. If this means working over on a 1″ plate then that’s fine. Sled drag goal should be to work with your bodyweight. Sled Drag should take approximately 30-40 seconds.

2) 10 minute AMRAP:

10 Wall Balls 14/8

10 Push-ups

10 Ball Slams 40/30

Extra Work:

3) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on 1 side before switching to the other. Focus on positioning over load.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE